Nutritionist, Marianna Sulic, explains why you feel tired all time and shares useful diet and lifestyle advice.
Being tired much of the time is often linked to toxicity in the body, stress and/or being overweight. However, the list of possible reasons is fairly extensive, and you may also need to have your thyroid checked as chronic exhaustion is also linked to an underactive thyroid. Other areas to consider are the health of your adrenal glands if you are under a lot of stress and nutrient deficiencies that can lead to anemia. One of the most common causes of constant tiredness may simply be lack of sleep.
I would focus on looking at the foundation of you diet and making sure you are eating high nutrient density foods that contain the vitamins and minerals that are needed for energy production in the body, that nourish your adrenal glands and support red blood cell production. The key nutrients are B vitamins, magnesium, vitamin C, iron, zinc, B12, folic acid and healthy fats such as Omega 3, 6 and 9. Superfoods like spirulina, wheatgrass and barleygrass are extremely nutrient dense greens and very bioavailable. Include more wholegrains like brown rice, quinoa, buckwheat, beans, lentils and eggs, which are packed with B vitamins. Eat darker green leafy vegetables like watercress, kale, cabbage, broccoli, as well as almonds, Brazil nuts, sesame seeds, pineapple, papaya, avocadoes and organic grass-fed meat and wild caught oily fish that are rich in magnesium, vitamin C and healthy fats.
It is best to avoid processed and highly refined foods that are high in sugar and unhealthy fats, which have no nutritional value whatsoever and put a burden on our digestive system and energy levels. Avoiding caffeine is also recommended as it puts an extra burden on the adrenal glands and depletes important nutrients from the body like magnesium and B vitamins and we become even more exhausted. Opt for calming herbal teas instead like liquorice or chamomile and try caffeine free coffee alternatives like chicory root and dandelion coffee.
To rule out anemia I would recommend getting your ferritin (iron), B12 and folate (folic acid) levels tested via your GP.
Supplementing with Omega 3, B vitamins and CoQ10 are highly beneficial to support energy levels at a cellular level. Healthy fats are used as an energy source, nourish cells and balance blood sugar levels, while coenzyme Q10 is a cofactor in producing energy within our mitochondria and as we age we produce less of it, particularly over the age of 40 years.
Additionally, you can choose an adrenal support supplement if the low energy is due to stress or a multi-vitamin with high levels of B vitamins and magnesium to support energy production and the nervous system. A multi-vitamin will also have adequate levels of iron, B12 and folic acid.